1. Team SUPERFIT Hampton Roads! Saturday, May 6th @ CFS!

    Team SuperFit Hampton Roads is just one week away!  You have until Tuesday, May 2nd to register your dream team!  We are also looking for JUDGES!  Judges will get a free t-shirt, meal, and water and snacks throughout the day, as well as lots of gratitude!


    The following divisions will be available at this event:

    Male/Male RX
    Male/Female RX
    Female/Female RX
    Male/Male Novice
    Male/Female Novice
    Female/Female Novice

    Male/Male Masters 40+

    Female/Female Masters 40+

    Male/Female Masters 40+

    RX – Should be able to complete “Girl” workouts as prescribed. Often times weights can be heavier than those “Girl” workouts. Please look at workouts from previous SuperFit competitions (all posted on our website) for general guidelines for weights and movements.

    Novice – Novice division workouts will closely resemble those in the RX division, but the loading, reps, and difficulty will be reduced. Movements that may appear in Novice division workouts include: double unders, pullups (chin over bar), and toes to bar.

    Masters – Masters division workouts will closely resemble the loading, reps, and difficulty seen in the in the Intermediate Division. In order to be on a Masters team, BOTH team members must be 40+.



  2. Tuesday, April 11th, 2017 WOD


    A. Strict Press 3×5

    B. “Down Under”
    3 Rounds:
    50 Double-unders*
    20 Wallballs (20/14)

    50/35 Calorie Airdyne Bike** OR 30/20 Cal Assault

    2 Rounds:
    50 Double-unders
    20 Wallballs (20/14)

    35/25 Calorie Airdyne Bike OR 21/15 Cal Assault

    1 Round:
    50 Double-unders
    20 Wallballs (20/14)

    20/15 Calorie Airdyne Bike OR 12/9 Cal Assault

    *Double Under Subs: Athletes still working on double unders may choose to do a smaller number of reps each time, counting all attempts (For example, 15-30 reps) . Or they may choose to do Double Taps/Penguin Taps. For those still working on consistent singles, 40-75 singles will suffice. Ask your coach for suggestions if you are unsure!

    **If all bikes are taken, rowers may be used, at same calories as Airdyne


    A. Conditioning
    3 Rounds:
    50 DU, 20 Wallballs (20/14#)

    50 Calorie Bike

    2 Rounds:
    50 DU, 20 Wallballs (20/14#)

    35 Calorie Bike

    1 Round:
    50 DU, 20 Wallballs (20/14#)

    20 Calorie Bike

    B. Stamina Conditioning
    5 Bar Burpees + 5 Thrusters (115/80)

    C. Gymnastics Conditioning
    3 Sets:
    In a 2:30 minute window, complete:
    1:45 of “Paced” Ski Erg*
    Max Muscle-ups in remaining 45 seconds**
    *Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

    **If you don’t have muscle-ups yet, do banded muscle-ups or work on transitions or just do chest to bar pull-ups!

  3. Monday, April 10th, 2017 WOD


    A. Deadlift: Work up to 1 heavy set of 5 reps

    B. “Row & Go”
    4 Rounds:
    Min 1: 1 Round of Strict Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
    Min 2: 15/12 Calorie Row
    Min 3: Max Clean and Jerks (135/95)(115/80)(95/65)

    (Built by Bergeron)

    A. Power Snatch + OHS

    B. Snatch Pull

    C. Back Squat

    D. Conditioning
    4 Rounds:
    Min 1: 1 Round of Strict Cindy
    Min 2: 15/12 Calorie Row
    Min 3: Max Clean and Jerks (135/95#)

  4. Sunday, April 9th, 2017 WOD

    Sunday Funday: OPEN GYM 12:30PM-2:30PM

    WOD Options

    Option 1:
    20 Slamballs or Side to Side Medball Slams
    15 Box Jumps
    10 Ring Rows
    100m Run OR 0:20 Row or Bike Sprint

    Option 2:
    Sandbaggin’ It:
    5 Rounds:
    200m* Sandbag Run
    200m* Run
    Rest 1:00-1:30

    *Modify to 100m if desired

    Option 3:
    Endurance (For Distance or Cal)

    Row, Bike, Ski, or Run

    8-10 Rounds:
    60 Seconds “Light”
    60 Seconds “Work!”
    30 Seconds Rest

    The “Light” pace should be something sustainable, but not too easy!  The “Work!” pace should be difficult and pretty hard to do…Use the 30 second rest + the 60 sec light pace to recover and be ready to “Work!” again.

    Option 4:
    Light Recovery/Cardio Work:
    (This will be a new addition to Sunday work.  Every workout you do does NOT need to and should NOT always be soul crushing, laying on the floor barely alive killer workouts.  Low intensity workouts have great benefits when added to a rigorous program.  Lower intensity workouts are a good developer of the heart muscle and will help your fitness and health in the long run!)

    20-30min Row, Bike, or Run at normal, sustainable pace. Every 2 minutes, stop and do 5-10 Pushups + 5-10 V-ups or Alternating leg V-ups.  If outside and you don’t want to lay on the ground, do 10 Spiderman Abs each side (Remain in plank position after pushups and then bring your  knee to your elbow)


    Option 1:
    Stimulus Core Crush
    4-5 Rounds:
    0:10 Hollow Hold
    0:10 Arch/Superman Hold
    0:10 L-Sit at hardest difficulty
    10 V-ups w/ Abmat between feet

    Option 2:
    50-100 Russian Situps*
    *At the top of every situp, do a Medball or DB Russian Twist

  5. Saturday, April 8th, 2017 WOD


    Run 800m
    Then two rounds of:
    50 Burpees
    40 Pull-ups (or ring rows)
    30 Pistols (or One legged side step up) (15 each side)
    20 KBS (53/35)(35/25)(25/20)
    10 Handstand push-ups (Or DB Strict Press)
    Run 800m

    *If you can’t Run, today’s substitutions: Bike Sub = 1.5 miles, Row/Ski Sub = 1000m

    **Athletes also have the option of modifying to ONE round, Half the reps, or Doing with a partner!

    **WOD credit CrossFit Southie**

  6. Friday, April 7th, 2017 WOD


    A. Deadlift 1RM

    B. “Friday Night Pump”
    4-5 Rounds, not for time, but as a Giant set:
    8-12 DB Bench Press*
    5-15 Pushups, Clapping Pushups, or Incline Pushups to Bench**
    0:10-0:15 Bike Sprint
    Rest 1:00

    *Excellent form is expected on these–Perform with control, NOT as fast as possible!
    **Full lockout of the arms and chest makes physical contact with ground or bench

  7. Thursday, April 6th, 2017 WOD

    Friends and Family Day!  ALL WODS, ALL DAY!  5:45am, 9am, 12noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm
    No 6pm SWEAT–come to any other WOD instead!


    A.”Tabata Bing, Tabata Boom”

    Tabata Row or Bike (Stick with the same movement the entire 4 minutes)
    Rest 1 minute
    Tabata Air Squat (Full extension at the top!)
    Rest 1 minute
    Tabata Slamballs
    Rest 1 minute
    Tabata Sprawl (No pushup Burpee)
    Rest 1 minute
    Tabata Sit-up

    Tabata Interval= 20s work:10s Rest 8x Through

    Your score is the sum of the lowest round of each movement

    B. Optional CashOut:
    Tabata 10m Shuttle Sprints (or, if you can’t run, Bike!)

  8. Wednesday, April 5th, 2017 WOD

    Be sure to Download “SugarWOD” to your phones!  Burpee penalties will be assessed to those who do not download it by the end of this week 😉


    A. “Nicole”
    Complete as many rounds in 20 minutes as you can of:
    Run 400 meters
    Max rep Pull-ups or Ring Rows (No Jumping Pull-ups)*

    Your score is your total number of pull-ups. 

    *Every time you come off the bar or rings, you must Run or bike!

    **If you cannot run, 18-25 Cal Assault or 30-40 Cal Airdyne (Keep the same number every time)

    B. EMOM10
    Min 1: 0:20 L Sit– parallettes, between 2 boxes, rings
    Min 2: 0:40 Plank Hold


  9. Tuesday, April 4th, 2017 WOD

    Don’t forget–this Thursday is “Friends & Family” Day, all WODS, all day!


    *Make sure you download SugarWOD and input your scores!

    A. 1RM Strict Press

    B. “Wittman” Hero WOD

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

    7 Rounds:
    15 KBS (53/35)
    15 Power Cleans (95/65)(75/55)(65/45)
    15 Box Jumps


    Same as above.  For WOD, scale up to (70/53) for KBS and/or just go faster!